Histamine is a naturally occurring chemical compound involved in numerous bodily functions, including immune responses and nerve signal transmission. For most people, histamine consumed in food is quickly broken down without issue. However, for those with a reduced capacity to process this compound, certain foods can trigger uncomfortable symptoms. Identifying problematic foods is challenging, especially fresh produce like nectarines. This article examines the histamine content of nectarines and clarifies how foods affect the body’s histamine load.
Are Nectarines High in Histamine?
Nectarines are generally considered a low-to-moderate histamine food and are frequently listed as acceptable on low-histamine dietary guides. The fruit belongs to the Prunus family (including peaches and plums), which is often categorized favorably compared to high-histamine fruits like citrus or strawberries. Despite this, nectarines are occasionally flagged as a potential trigger and may appear on elimination diet lists.
The primary reason for this discrepancy is that the biogenic amine content in any fruit increases significantly with ripeness and storage time. A very ripe or older nectarine will naturally contain higher levels of biogenic amines, including histamine, than a freshly picked one, necessitating personal experimentation to determine individual tolerance. Furthermore, some individuals may react to nectarines due to their potential to act as a histamine liberator.
Understanding Histamine Intolerance
Histamine intolerance is not a true allergy but an imbalance between the amount of histamine in the body and the capacity to break it down. Histamine is a biogenic amine produced from the amino acid histidine, acting as a neurotransmitter and immune mediator. When consumed in food, histamine is primarily broken down in the digestive tract by the enzyme diamine oxidase (DAO).
A reduction in the activity or production of the DAO enzyme leads to histamine accumulating in the body. Since histamine receptors are widespread, this excess can affect multiple organ systems, causing symptoms like headaches, flushing, skin rashes, digestive issues, and an irregular heartbeat.
Histamine Liberators Versus High-Content Foods
It is important to distinguish between foods that contain high amounts of histamine and those that act as histamine liberators. High-content foods directly introduce a large quantity of histamine, overwhelming the DAO enzyme’s capacity. This category typically includes aged, fermented, or cured products such as aged cheeses, sauerkraut, wine, and cured meats, where histamine forms as a byproduct of microbial processes.
Histamine liberators, in contrast, contain very little histamine but trigger the body’s mast cells to release their own internal histamine stores. This sudden internal release causes symptoms similar to those from high-histamine foods. Common examples include certain fruits like citrus, strawberries, and bananas, as well as chocolate and certain food additives. This distinction explains why a food like a nectarine, low in inherent histamine, might still cause a reaction in sensitive individuals.